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Flexion des jambes
(ischio-jambiers)
Cet exercice s’eectue avec une
seule jambe à la fois. Placer
les rouleaux dans une position
adéquate, passer le bas de la
jambe sous le rouleau inférieur
et appuyer le genou contre le
rouleau supérieur en contre-
appui.
Fléchir la jambe.
Extension des jambes
(quadriceps)
Coincer les rouleaux supérieurs
sous les genoux et les pieds
sous les rouleaux inférieurs.
Tendre lentement les pieds.
Enroulement vertébral
(abdominaux, muscle dentelé
antérieur, grand dorsal)
Fixer les rouleaux au niveau du
trou le plus bas. Et passer les
jambes entre les rouleaux puis
empoigner la barre de traction,
en dirigeant les bras parallèle-
ment au corps. Tirer vers l’avant
sur la barre de traction et vers
le bas le plus loin possible.
Tirage bras tendus
(grand dorsal, muscle dentelé
antérieur, pectoraux)
S’incliner en arrière sur le siège
et empoigner la barre de trac-
tion.
Tirer dessus vers le bas en ten-
dant les bras.
Développé (assis)
Régler la hauteur du siège de
sorte à ce que les poignées soi-
ent à hauteur de poitrine.
Pousser.
Buttery
(pectoraux)
S’asseoir droit en tenant les
arrière-bras à l’horizontale et les
avant-bras contre les rouleaux.
Pousser avec les coudes et non
avec les mains !
69


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